Pre-Workout
Fuel by how far away training is
3-4 hours out: a full meal with carbs, protein, and some fat.
1-2 hours out: a lighter, carb-focused meal or snack.
Under 1 hour: keep it small and simple, usually just quick carbs.
Aspire Daily Fueling
Meal Timing Around Training
Timing meals to the workout schedule keeps athletes fueled without overcomplicating the day.
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Post-Workout
Recover in the first 30 minutes
Hard sessions should be followed by carbs plus protein as soon as possible.
Chocolate milk, yogurt and fruit, a smoothie, or a PB&J all fit the job.
The faster the next workout, the more important this window becomes.
Morning Schedule
Early-run timing that actually works
Very early run: quick snack or fasted easy run only.
Mid-morning run: normal breakfast 2-3 hours before.
Split breakfast if the athlete needs food before and after.
Evening Schedule
Use the afternoon to avoid a flat workout
Lunch should not be the last real meal before practice.
Plan a snack 2-3 hours before the session, then recover with dinner.
Late training means dinner may need to become the recovery meal.
Pre-workout1-4 hours before training
RecoveryWithin 30 minutes after hard work
Daily patternSpace protein across 4-5 feedings
Aspire Performance & Nutrition
Sources online